Grain-Free Pumpkin Pancakes with Coconut Flour

These pancakes are so easy to make and really warm up a cold morning!

Grain-Free Pumpkin Pancakes
by Amy Love, Real Food Whole Health

1 cup pumpkin puree, homemade or packaged
6 organic, pasture-raised eggs
½ cup arrowroot powder
¼ cup coconut flour
¼ cup pure maple syrup
½ tsp unrefined sea salt
½ tsp aluminum free baking powder
1 tsp pure vanilla extract
1 tsp real ground cinnamon
½ tsp fresh grated nutmeg
Coconut oil, for cooking

Place all ingredients in a blender and blend until mixed well and batter is smooth. In a large skillet, melt coconut oil over medium high heat. Pour batter (about ¼ cup at a time) into skillet and cook until bubbles appear and edges are slightly set. Flip and cook until golden and cooked through.

Serve as is, or with organic, grassfed butter and a swirl of maple syrup.

Can use pumpkin pie spice instead of cinnamon and nutmeg.
Adjust spice, salt and syrup to your liking.
Arrowroot powder may also be called arrowroot starch or arrowroot flour.
Tapioca flour (or starch) may be substituted for the arrowroot.

Grain Free, Gluten Free Pumpkin Spice Muffins with Cinnamon Cream Cheese Spread

Not only are these great in the fall, but all throughout the colder months. Warming spices, nourishing pumpkin and cinnamon cream cheese-you sure won’t miss the gluten or refined sugar!

Grain Free, Gluten Free Pumpkin Spice Muffins
by Amy Love, Real Food Whole Health

8 TBL (1 stick) organic, grassfed butter
¾ cup sucanat or coconut sugar
4 organic, pasture-raised eggs
1 tsp vanilla extract
1 cup pumpkin puree
1 ½ cup blanched almond flour
¾ tsp baking soda
1 tsp cinnamon
½ tsp nutmeg
½ tsp unrefined sea salt

Preheat oven to 350 F.

In a large glass bowl, or in the bowl of your stand mixer, cream butter and sucanat.
Add eggs and vanilla and mix well. Add pumpkin puree and stir mix until well combined and smooth.

In another bowl, combine almond flour, baking soda, cinnamon, nutmeg and salt. Add dry ingredients to wet ingredients and mix well.
Scoop ¼ cup of batter into each parchment lined muffin tin and bake 15-20 minutes, or until toothpick inserted into the center comes out clean.

Cinnamon Cream Cheese Spread
by Amy Love, Real Food Whole Health

8 oz organic cream cheese, softened to room temperature
1-2 TBL pure maple syrup
1+ tsp ground cinnamon
Dash of nutmeg, optional
Dash of unrefined sea salt, optional
Splash of raw milk or cream, if you desire a thinner consistency

Combine ingredients and mix well with a fork or hand mixer.
Thin to desired consistency and adjust cinnamon and maple syrup to your liking.

Want pumpkin bread? Pour into a buttered loaf pan and bake for 45-50 minutes.
Love your muffins deeply spiced? Add 1 tsp of pumpkin pie spice in addition to the nutmeg and cinnamon in your muffin recipe.

Gluten Free, Grain Free Blueberry Banana Muffins

My mom inspired this recipe. She began adding blueberries to her banana bread and it was absolutely delicious! She used to bake small loaves for me, in the days before we were gluten-free.  I’ve modified the recipe so that we can enjoy this delicious treat once again.

Instead of being a loaf, this is adapted to be individual muffins so you can save leftovers easily (they freeze very well!) In addition to using all real food ingredients, the muffins are sweetened only with bananas (without added sugar) and are both gluten and grain free. See notes for other dietary accommodations.

Grain Free, Gluten Free Blueberry Banana Muffins
by Amy Love, Real Food Whole Health

6 ripe bananas, smashed
1 TBL vanilla extract
4 pasture-raised, organic eggs
4 TBL butter, ghee or coconut oil, melted then cooled slightly
Scant ½ tsp unrefined sea salt
2 tsp baking soda (optional)
4 ½ cups blanched almond flour
2 cups blueberries, fresh or frozen

Preheat oven to 350 F.

In a large glass bowl, mash bananas well. Add vanilla, eggs and butter (or ghee/coconut oil) and mix. In a separate bowl, mix salt, soda and almond flour. Add dry ingredients to wet a bit at a time, mixing well between additions. Fold in blueberries. Scoop into parchment lined muffin tins (1/4 cup measure or ice cream scoop works well) and bake for 25- 30 minutes, or until tops are golden and a toothpick comes out clean. Cool 5-10 minutes before serving.

Makes 24 muffins.

Store covered in the fridge. Great right from the fridge or warmed in the oven, freezes well- thaw slightly and reheat in the oven or toaster oven.

Can’t do bananas? Use applesauce instead, using a slightly smaller amount.
Dairy-free? Opt for the ghee or coconut oil in place of butter
On GAPS? Omit baking soda if hypochlorhydria is an issue for you.
Nut free? Check out this coconut flour blueberry muffin recipe.


Cinnamon Apples

This is a simple, kid-friendly recipe. It’s GAPS friendly, has no added sugar or sweeteners, is a great side dish (especially for pork) and a base for both of these grain free muffins and pancakes.

For a sweet treat, enjoy these apples warm or cold, and even try topped with fresh, homemade, maple-sweetened whipped cream. 

Easy Cinnamon Apples
by Amy Love, Real Food Whole Health

2-3 TBL ghee or coconut oil
3 apples, peeled and cut into small chunks
2 tsp cinnamon
1 tsp nutmeg
Dash of unrefined sea salt
¾ – 1 cup filtered water

In a medium sauté pan (with lid), over medium high heat, melt ghee or coconut oil. Add apples and stir to coat with ghee/oil. Add cinnamon, nutmeg and dash of salt. Stir to coat well. Allow apples to cook for a minute or two, until pan is quite hot. Add water (start with ¾ cup) and cover immediately (you want to trap the steam).

Reduce heat to low and allow apples to cook for about 45 minutes, until soft enough to smash with the back of a spoon. Keep an eye on the pan during cooking, and add additional water if needed to keep the pan from cooking dry. The apples should be moist, but not swimming. When soft, smash all the apples to desired consistency and stir well. Can thin with additional water if desired.

Breakfast Tacos- Mexican style (gluten-free)

Breakfast Tacos- Mexican Style
by Amy Love, Real Food Whole Health
Serves 2

1 TBL organic butter (raw from grassfed cows preferred)
1 TBL high-quality coconut oil or lard (non-hydrogenated from sustainably raised pigs)
1 TBL organic red onion, diced
3 very small red potatoes, diced small
3 pastured eggs
1 TBL organic milk or cream (raw from grassfed cows, preferred)
Unrefined sea salt, freshly ground black pepper and organic garlic powder
Optional dash of organic cumin and/or organic chili powder
2oz (or 2 patties) uncured (nitrate-free) sausage or chorizo (from sustainably raised pigs) cooked, crumbled
¼ cup grated raw cheddar cheese
4 organic (non-GMO) corn tortillas (sprouted preferred)

In large sauté pan, melt butter and coconut oil. Add onions and cook until soft. Add potatoes. Season with salt, pepper and garlic powder and cook until soft and golden brown. Top with crumbled sausage or chorizo, stir to combine.

In a small bowl, combine cracked eggs and milk (or cream), season with salt and pepper and beat well. Add to sauté pan over potatoes and bacon, and cook until scrambled. Remove from heat and sprinkle on cheese. Scoop into warmed corn tortillas and serve with cilantro, salsa and avocado slices if desired.

Can use uncured (nitrate-free) bacon in place of sausage or chorizo
Dairy free? Omit milk/cream and cheese. Use coconut oil or lard in place of butter.